Suggested foods & essential dietary supplements for healthy lungs – helpful in conditions like COPD, asthma, bronchial infections, shortness of breath, allergies & cough etc.

Make sure to avoid any food or ingredient you are allergic or sensitive to – discussed in this article!

Natural antibiotics

These herbs and spices are considered as natural antibiotics – Add them more in your diet such black pepper, cinnamon, clove, honey, garlic, ginger, lemon, marshmallow root, peppermint, slippery elm, thyme and turmeric etc., with antibacterial, anti-inflammatory, antimicrobial properties.

Consuming foods like turmeric, ginger, garlic and onions, will be beneficial. Include them in your soups, chicken broth and warm beverages. This may help soothe the nasal cavities and respiratory system, along with providing important minerals.

• Turmericis useful for treating nasal polyps, sinus infections, prevent asthma attacks and allergies because it is one of the most powerful anti-inflammatory spices.
• Garlic with its antiviral and antifungal properties, can help relieve common cold and other infections.

• Ginger is a natural decongestant and has been used to fight off throat and respiratory tract infections.
• Onions have anti-inflammatory properties that can help reduce constriction of the airways when suffering from asthma.
• Honey is a natural anti-inflammatory helpful for soothing an irritated throat, airways and eliminating phlegm, especially if you are prone to inflammation that normally prevents you from breathing and sleep at night.
• Black seeds or kalonji, are useful in treating acute sinusitis. Its anti-inflammatory and antibiotic properties may help alleviate congestion, sinusitis, persistent cold, improves coughing, wheezing, and lung function specially in people with asthma.
• Take one spoon honey and add ½ spoon Kalonji oil.
• Use this mixture daily in the morning and evening.
• Fenugreek seeds contain anti-inflammatory properties. They help cleanse the mucous membranes, thus helping the sinus cavities drain the excessive secretions.
• Oregano oil has potent antibacterial, antifungal and antioxidant properties that can help treat acute sinusitis and asthma.
• Taking flaxseed oil can reduce risk of allergic rhinitis.
• Lemongrass is widely used for treating asthma, coughs and other respiratory disorders. It has anti-inflammatory, antibacterial and antifungal properties help reduce inflammation and fight infections.
• Carom seeds or ajwain, also known as Bishop’s weed can be used to treat mild asthma as it acts as a bronchodilator by dilating the bronchial tubes.
• Liquorice helps in the treatment of asthma by reducing inflammation of the bronchial tubes, calm the airways and restore normal breathing, with immune-stimulant properties.
• Figs promote respiratory health and help drain phlegm and alleviate breathing difficulties.
• Eating apples regularly may protect against cough and asthmatic condition.

Foods to avoid for lungs disorders!

Families with history of allergy should avoid foods and drinks known to cause allergy – most common ones include:

Vinegar, lemons, grapes, corn syrup, fruit toppings, cold and canned food, food additives, pasteurized milk or conventional dairy products, soy, eggs’ yolks, shellfish, added sugar, refined oils, gluten, and processed carbohydrates and nuts etc., which may contribute to asthma and other issues.       

• Avoid foods that produce mucus, including dairy products chocolate, ice cream, cakes, crips, wheat, corn, raw foods, orange juice, salty foods, refined grains, soda and other sweet foods containing simple processed sugars.
• Sugar — Decreases white blood cells that help fight off infection.
• Salt can be dehydrating and cause slow healing of inflammation of sinuses.
• Alcoholic drinks and street drugs impact the oxygen level in the blood due to the oxidative process that may irritate lungs and sinus problems, including nasal polyps.
• Food preservatives, packed foods and food colourings can trigger asthma attacks.
• Farm-raised fish is laden with chemicals and high mercury levels that correlate with increased incidence of asthma.
• Children who eat foods fried in refined / processed vegetable oils and consume hydrogenated fats are much more likely to have asthma.
• Meat and Fish: White meat from chicken or turkey is fine, as is seafood.
• Avoid or reduce red meat and pork.

Some of the top-listed dietary supplements to strengthen your lungs.

Consider taking them as per your specific condition, peculiar signs & symptoms, after speaking to your GP, as all dietary supplements are not always safe.

• Consume more Antioxidants foods or dietary supplements such as Vitamins A, C, E, and Selenium.
• Vitamins A and E, in particular effective for lung infections.
• Antioxidants offer anti-inflammatory properties and are crucial to for immune system-boosting and allow the body to use oxygen more efficiently so that it enters the bloodstream in the proper amounts.
• Best antioxidant rich foods include all berries like blueberries, cranberries, strawberries, blackberries, plus red kidney beans, artichokes, spinach, carrots, sweet potatoes, apricots, mango, melon, winter squash, kale, greens and cabbage family such as broccoli, yellow orange-colored fruits and vegetables, nuts and seed etc.
• Vitamin A: Severity of asthma correlates with low Vitamin A. It maintains the integrity of the respiratory mucosa:
• Beta-carotene foods containing Vitamin C can shield lungs from air pollution and smoke, and help in asthma breathe easier.
• It has antihistamine properties that may help reduce allergy symptoms and prevent viral or bacterial infections as well as shorten the duration of an illness.
• They may protect against condition like cold to chronic illnesses like asthma and chronic obstructive pulmonary disease COPD etc
• Vitamin E is needed for building new cells, fights cellular aging and protects your lungs from oxidative damage and may lower risk of COPD.
• Selenium helps keep lungs elastic, may block tumours invasion and metastasis and improve lung functions.
• Vitamin D, seems to slow declining lung function and supports immune health.
• It may also help stop lungs “remodelling,” that is the narrowing of breathing passages.
• Low vitamin D levels have been linked to an increased risk of conditions like flu, asthma, COPD as it plays an important role in maintaining good respiratory health.
• Magnesium apart from so many health benefits – also plays an important role in supporting lungs health and function.
• It helps lower inflammation, pain, anxiety, emotional stress and relax the bronchial smooth muscles that help improve airflow and could be a great help in cases of asthma, COPD and lung cancer.
• Magnesium sources include Seafood, nuts, green leafy vegetables, Peas, lotus stem, pulses, whole grains etc.
• Omega 3 Essential Fatty Acids.
• They have the ability to boost the immune system and protect against inflammation throughout the body.
• These are key properties in supporting lungs health and fighting sinus infections, nasal polyps and may reduce recovery in people with lung injuries.
• Good sources include fish such as mackerel, sardines, salmon, trout, tuna or plants based flaxseed and chia seeds etc.
• Vitamin B5 has a supportive role in stress, may enhance adrenal gland and helpful if immunity or energy levels are low.
• Folic acid Vitamin B9 may reduce allergic reactions and inflammation.
• It might be capable of lowering wheezing.
• Vitamins B3, B6 and vitamin B12 have been found to be low in asthmatic patients.
• B vitamins are found in Carrots, bananas, avocado, raspberries, artichoke, cauliflower, barley, cereals pasta, whole grains, barn like unpolished rice and wheat germ, dried beans, nuts, legumes peas and soybeans etc.
• Zinc Supports adrenal health and aids the body in coping with stress to help fight common colds, chronic sinusitis, nasal polyps and asthma etc.
• Salmon, cocoa, lamb, chicken, turkey, yogurt, cashews, eggs and chickpeas are few of its good sources.
• Quercetin supplement is useful for its antihistamine properties in allergic conditions like bronchitis.
• It acts similarly to many asthma medications, inhibiting the inflammatory response.
• Onion is a great source of quercetin.

 Probiotics are healthy organisms that colonize digestive tract with friendly bacteria. They may prevent from intestinal infections, colds, sinusitis and boost immune system.

For your particular health problem(s), or to change your medications it is strongly suggested to avoid self-medication and consult your GP / health provider or Mind & Body Holistic Health Clinic.

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